1. Lie on a bench with your feet planted on the floor.
2. Grip the barbell with your hands about shoulder-width apart.
3. Lower the barbell to your chest in a controlled motion, keeping your elbows close to your body.
4. Press the barbell back up until your arms are fully extended.
5. Repeat for 8–12 reps per set.
6. Perform 3-4 sets total.
Tips:
- Keep your elbows close to your sides throughout the movement.
- Avoid flaring your elbows to prevent shoulder strain.
- Use a spotter for safety when lifting heavy weights.
- Focus on a slow, controlled motion for better muscle activation.